Bench press 3*6

Front squat 3*6

Team of 3 for time

120cal Ski ergo
200 Pull-up / row
120cal ski ergo
200 2xDb bench press
120cal ski ergo
200 2xDb lunge walk

5 ROUNDS FOR MAX REPS

2 min break between rounds

In 5 minutes:
- 50 Double unders
- 10 Alt. Single handed devils press 25kg db
- Max reps cindy rest of time

4 x 6

3 rounds:
run 5min
rest 3min

average pace is score

AMRAP20 in groups of 3, YGIG, divide reps evenly:
30 power clean
30 stoh
30 box get up
45 cal row
-rest 1 min after each round-

HUOM! Molemmat versiot päivän treenistä voit tehdä millä tahansa tunnilla.

800m Jog
+
2 Rounds
8 Tension swings (sponge/block between feet)
3-5 Pike compression slides
+
Build to workout weight for overhead squat
– Kipping Toes-to-Bar Complex – between OHS sets
3 Tension swings (sponge/block between feet)
3 Kipping knee tucks (i.e., half a kipping toes-to-bar)
3 Kipping toes-to-bars
+
3 Rounds @ increasing pace (from easy to workout pace)
200m Jog/Run
4 Overhead squats @ workout weight
6 Toes-to-bars

• 1 set of 3 reps at 60% NT1RM
• 1 set of 3 reps at 67.5% NT1RM
• 5 sets of 3 reps at 72.5% NT1RM
• 1 set of 3+ reps at 72.5% NT1RM

** Alternate A1 / A2**

A1. Strict dip – 3 x 6 @3/2/2 RIR, Rest 1:00 before A2
A2. Pendlay row – 3 x 6-8 @ RPE 8 (2 RIR on all sets), Rest 2:00 before A1